elimination skills fading?neuromuscular decline adn what to do about it

Neuromuscular degeneration in masters athletes is a common phenomenon associated with the natural aging process and can significantly impact performance and overall functional capacity. It can also lead to frustration and dissatisfaction resulting in exercise abandonment. Understanding how and why this degeneration occurs helps formulate effective interventions and make a difference to your game and keep you at it.

Evidence-Based Explanation of Neuromuscular Degeneration

Muscle Fiber Changes

With advancing age, there’s a progressive loss of Type II fast-twitch muscle fibers, which are crucial for explosive movements (Frontera et al., 2000). This fibre loss leads to reductions in muscle strength and power output; your hitting power will decline. A study by McCully et al. (2002) found that older adults exhibited a decrease in muscle size and the number of motor units, directly contributing to muscle weakness. Read mroe about the mechanics of this in a previous article but the main thing to remember here is we can put a brake on this rate of decline.

Neuromuscular Junction Degeneration

Aging affects the neuromuscular junction (NMJ) where motor neurons connect with muscle fibres. Like other synapses, the NMJ is sensitive to changes in its pattern of use and adapts accordingly.

Disease and age-related changes in the structure and function of the neuromuscular junction, including denervation and loss of synaptic integrity, impede the communication between nerves and muscles. This deterioration can result in reduced muscle activation and strength (Baker et al., 2017). This does mediate efficacy of movement patterns if not addressed.

Exercise training stimulates the NMJ and elicits functional and morphological remodeling resulting in improved performance. Physiologically, exercise training increases quantal content, safety margin, alters spontaneous release of neurotransmitter, and improves resistance to fatigue during a train of stimuli. Structurally, exercise training leads to enhanced presynaptic nerve terminal branching, number of vesicles, along with a greater number of postsynaptic receptors.

Although the NMJ responds to both endurance training (e.g. running, swimming) and resistance training, it appears that the constant stimulus of endurance training imparts a more powerful stimulus to the NMJ; Deschenes (2019).

Neurological Changes

Age-related declines in central nervous system function can lead to decreased motor control, coordination, and proprioception. This decline affects the fine motor skills necessary for athletic performance and increases the risk of injuries (Li et al., 2015).

Hormonal Changes

As individuals age, levels of anabolic hormones such as testosterone and growth hormone decrease, contributing to muscle atrophy and decreased strength capabilities (Kreher & Schwartz, 2012). Hormonal imbalances can exacerbate neuromuscular degeneration by limiting muscle regeneration and repair processes.

Targeted Strength and Conditioning Interventions

To prevent or delay the onset of neuromuscular degeneration in masters athletes, specific interventions can be employed.

Resistance Training

Engaging in progressive resistance training (PRT) is one of the most effective ways to combat age-related muscle loss. Studies demonstrate that older adults can still achieve substantial gains in muscle strength and hypertrophy through consistent and tailored resistance training (Peterson et al., 2010). Exercise regimes should focus on compound movements that target multiple muscle groups.

Plyometric and Power Training

Incorporating plyometric exercises can enhance muscle power and recruit fast-twitch fibers, counteracting the age-related declines associated with these fibers. Research has shown that even older adults can experience improvements in muscle power through specific training interventions (Hakkinen et al., 2001).

Balance and Coordination Training

Exercises that incorporate balance, proprioception, and coordination can mitigate the effects of aging on neuromuscular control. Tai Chi, yoga, or specific balance training programs can improve neuromuscular pathways and enhance athletic performance (Li et al., 2014).

Functional Training

Engaging in functional exercises that mimic daily activities can improve strength and mobility, which is essential for maintaining athletic performance. Targeting movements that require balance, strength, and coordination is particularly beneficial for older athletes.

Neuromuscular Electrical Stimulation (NMES)

NMES can be used as a therapeutic adjunct to functional training for maintaining muscle function and enhancing strength gains, especially in those unable to perform traditional resistance training due to injury or health concerns (Bhadane et al., 2018).

Conclusion

Neuromuscular degeneration in masters athletes is a multifaceted issue influenced by muscle fiber loss, neuromuscular junction changes, hormonal alterations, and neurological decline. By implementing targeted strength and conditioning interventions, such as resistance and plyometric training, balance and coordination exercises, and NMES, masters athletes can preserve and enhance their neuromuscular function, ultimately improving performance and quality of life.

For the most effective, measurable responses to prescriptive changes targeting amelioration of neuromuscular decline it is wise to seek advice from qualified practitiioners and if needed, researchers.

Bibliography

Baker, S. K., et al. (2017). "The Aging Neuromuscular Junction: Impact on Muscle Function." Physiological Reviews, 97(1), 543-596.

Bhadane, M. et al. (2018). "The Efficacy of Neuromuscular Electrical Stimulation on Muscle Strength in Older Adults: A Systematic Review." Archives of Physical Medicine and Rehabilitation, 99(1), 54-63.

Deschenes, Michael R. 2019. “Adaptations of the Neuromuscular Junction to Exercise Training.” Current Opinion in Physiology 10 (August): 10–16.

Frontera, W. R., et al. (2000). "Skeletal Muscle Fiber Quality in Older Men and Women." The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 55(6), B353-B357.

Hakkinen, K., et al. (2001). "Neuromuscular Responses to Resistance Training in Middle-aged and Older People." Medicine and Science in Sports and Exercise, 33(9), 1526-1532.

Kreher, J. B., & Schwartz, J. B. (2012). "Overtraining Syndrome: A Practical Guide." Sports Health, 4(2), 109-118.

Li, F., et al. (2014). "Tai Chi and Postural Stability in Older Adults: A Randomized Controlled Trial." Physical Therapy, 94(3), 453-466.

Li, S., et al. (2015). "The Effects of Age on Motor Control Organization During a Functional Task." Neuroscience Letters, 585, 1-6.

McCully, K. K., et al. (2002). “Muscle Size and Strength in Older Adults: A Review.” The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 57(5), M336-M342.

Peterson, M. D., et al. (2010). "Resistance Exercise Training for Older Adults: A Meta-Analysis." The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 65(1), 95-100.